Run for Special Olympics

On Friday, I participated in the Special Olympics Law Enforcement Torch Run with my co-workers. In the past, the torch was run by several different law enforcement agencies from Indianapolis along I-70 to Terre Haute where there was a ceremony at the end. This year, Special Olympics decided instead of doing 1 large run, it would be better to have runs in each law enforcement community. Its a great way to let the public see personnel making a difference in their local community vs. on tv somewhere in the state. Our group of 8 runners, 2 bike cops and 5 escort vehicles started in Sheridan at 11am and ran along SR 38 towards Noblesville for 8 miles. The Major (2nd in command) and a deputy started the run for 2.3 miles carrying the torch while I got to drive an escort vehicle with lights! I was pretty excited to be 'mapping 1' as my call sign on the radio. The lead escort vehicle provided music through his speaker system for a little inspiration on request and the bikers were our comic relief and provided water, first aid and fire extinguishers, just in case we needed them during our run.

I ran my 2 mile leg with our canine deputy, Dustin, and we had the hilly-ist section on the course. The torch was heavy, but passing it back and forth adn trying not to light my visor on fire provided a good distraction. Dustin and I kept a brisk pace of 8.5 miles an hour and then it was back to escort duty and some gatorade. Hills + speed + heat = sore legs.

The above pic is of my 2nd or 3rd 1 mile legs I ran. I thought the pink shorts would be a nice touch amongst all the guys dark colors. Because we didn't have a full team of 10, some of us had to run multiple times, which was fine with me. I wouldn't have to run when I got home if I got my mileage in here.

We met up with the local police agencies who were also running their own routes and together ran to the courthouse square where we were met with signs, cheering and the happy faces of Special Olymipic athletes. The athletes jumped in to run a lap around the square with us and they were cheering, taunting us and celebrating the run with enormous enthusiasm. It was so inspirational. Above is the major and one of our investigators with Sam McNew, a very well known local Special Olympics athlete.

There was a ceremony on the lawn of the square with all agencies involved and the athletes in orange. Thank you SO MUCH to all of you who donated to the cause through my FirstGiving website. I raised 3 times as much as I was required to!~!

The HCSO runners, bikers and Lt. Fessel, who was in charge of our escourt. I have to tell you that I could surely get used to having a police escort every time I ran! What a luxury! I never had to worry about getting run over or hugging the shoulder of the road. I truly love my job and getting to participate in community events like this only make it that much better.

Jump off a plane and run

I got back in town on Friday, came home, changed my clothes and off we went for a run! It was so great to be back home that I couldn't wait to enjoy the nice weather. I was excited, but my body was not. I think 2 hours in an airport and 2 hours on a plane worked against me. I was stiff and my entire body felt heavy, but I trudged along and focused on enjoying the scenery and sun. Afterwards, Keith went to a USAC race with Mike and I went to Jamie's for dinner, wine and girl time.
Saturday morning, Keith and I went to the Monon to do a longer run, which was fantastic. It was faster than our weekday runs and the miles flew by. We celebrated by sharing a venti non-fat chai tea latte and getting ready to celebrate my mom's birthday in Fowler. It was a good party!
Sunday we shopped for new shrubs and selected 6 Wine & Roses Weigela and did some things around the house. We went for a 3 mile on the Monon, south of 96th st. Then we changed our clothes, grabbed our bikes and rode 4 miles on the Monon to a burger spot we love. They are located right on the Monon, with convenient bike parking and an outdoor patio to enjoy your elk burgers on. We had no agenda and it was nice to relax and enjoy each others company before the 4 mile ride back.
Monday was memorial day and I always remember my Grandpa and Keith's dad, who was in the Korean War. Its a wonderful time to remember the sacrifices they made so that we could all be free.

Orlando Rain

I was in Orlando for a conference last week and it just so happened to be right down the road from my sister's house. YEAH! After the conference was over, I got to spend lots of time with Kel, Lucy, Kevin and John, and got to meet some of their friends I had heard so much about. Kel has posted some fun pics of our visit and a video of Lucy walking on her blog.
I didn't feel very good the first couple of days, so I didn't run, but had big plans for the warm weather. And then it rained for 3 days. Not just rain, which I will gladly run in, but torrential downpours with lightening and tornadoes. Streets were flooding, schools were cancelled and all I could do was look out the window at the pools, lazy river and hot tubs that no one could use. Ugh. I watched Keith's brother, Glenn, who is Orlando's chief meteorologist on their Fox station, and he gave me no good news. Sun was not in his forecast either.
Whats a girl to do? I ventured down to the Ritz' fitness center and had some really great, long runs. Their treadmills were brand new, super cushy and each had their own tv mounted to it. I was cracking up watching Ellen while others were watching CNN. Working out shouldn't be filled with stressful financial reports, people! You have to enjoy life while you can!! I hope you all have a warm, rain-free week ahead.

Hot Yoga

We finally tried Hot Vinyasa Yoga at Pathways a few weeks ago and it was fabulous! They turned the heat up to 90+ degrees and then added space heaters with fans in the studio to make it extra hot. The principal is that the heat will calm the mind, deepen stretches and detoxify the body by sweating.
We went through some of the sequences so quickly that you didn't have time to think about how hot it was. Believe me, the class was packed so I was right next to a space heater and it was definitely hot. The music was also different that what I am used to. Regular yoga is more the citar music/calming/meditation music love, but she had Pink Floyd, Willie Nelson, Tom Petty and others going. Another great distraction from the sweat filling my mat!
By the end, Keith and I were both detoxed and spent. Check it out, give it a try! We will be going back for sure.

Larabar Experiment Part 2

I made 2 batches of Larabar's last night with mixed results. I made one based on the following recipe, which my taste tester loved, and one that had great flavor, but fell apart. Here is the recipe I liked, compliments of blogger OhSheGlows, and my comments:

Mixed fruit Lara Bars:
1/4 c roughly chopped whole dates
1/4 c dried cherries, cranberries or mixed berries
1/3 c whole pecans, almonds or walnuts
1/8 tsp cinnamon

Set out 2 pieces of plastic wrap for shaping and wrapping bars. Do this first or you will have sticky fingers when you need it.
Place all ingredients in a food processor and pulse until combined. Transfer to a large bowl and mush or squish all the ingredients together by hand. Divide mixture in half, placing each on one of the sheets of plastic wrap. Wrap the plastic around each bar, squishing it into a bar shape, pressing against the countertop to flatten. Tightly wrap plastic wrap around each bar and store in the refridgerator. Makes 2 bars. Each bar is about 200 calories.

Here is the catch... I used pre-chopped dates because I didn't find fresh ones, and unbeknownst to me, they were coated in sugar. I had dried mixed berries on hand, but they also have added sugar, so the combo of the 2 made for a super sweet bar. I think when I make them again, I will use fresh dates and unsweetened dried fruit. I also made this recipe with a tablespoon of semisweet mini chocolate chips and it was really good too! Its a fun way to get a preworkout snack in thats all natural and full of energy.

Distractions in Running

I have been getting so bored with my usual running routes lately. When that happens, I tend to not run as much and do other things instead... clean, read, etc. I have got a HUGE amount of reading done in the last few months!

Last night, Keith suggested we run somewhere different. Apparently, he is also bored with the same couple of routes at the Fort that we have been frequenting together. I had several suggestions including the Monon (the most populated), Fall Creek Trail (the most secluded but close to our house) and the Canal Towpath (crushed gravel path). He wanted to see some other people while he ran, so the Monon it was.


It was 73 degrees and the shade trees on the trail provided that optimal fast run feeling. I ran on the gravel shoulder and Keith ran on the trail. I suggested we run 4 miles and Keith looked a bit skeptical - his usual runs never get over 3 miles, so we decided to run and just see how we felt. The Monon is marked every half mile and if you start at a mile marker, it makes for easy math in figuring out how far you have gone. Keith had no clue where we started and when he noticed a mile marker, I kept quiet until we had gone 2 miles and stopped for water. He felt great and we ran past the 2.5 mile point, ensuring we would get 5 miles in total.

I am sooo excited he got a long run in and we vowed to do that at least once a week, slowly increasing his mileage. The distractions the Monon provided made the run so easy. The sound of the gravel crunching under my feet made me feel in a zone. There were tons of people for me to critique in my head as they passed, lots of cutie pie dogs to smile at and some great scenery to appreciate. Weekends on the Monon are always overcrowded, and its stressful to run around packs of people walking 4 wide, hoping there isn't a group of bikers waiting to run you down once you get around them. Week days don't seem to be like that.

Now we just have to fit in a run before the severe weather hits tonight. Ugh.

A sweaty good time

Running hills is so beneficial and I try to do it outside at least once a week. Lungs pounding, knees lifting & red faced, I love getting to the top of a big hill and getting that feeling that I conquered it.
I got home late from work last week & thought I'd get on the treadmill for a new hill workout I that sounded fun. It seems like if I play with the incline or the speeds while on the treadmill, it makes the run go by quicker, right? Its a distraction for the mind, and everyone knows treadmill running is more of a mental workout than a physical most days. Check it out:

• Hills: start at an easy pace/resistance for 5 minutes (0:00-5:00)
• increase incline by 1% every minute for the next 10 minutes (5:00-15:00)
• take it back to easy (level 4 PRE) for 3 minutes (15:00-18:00)
• increase incline by 1% every minute from minutes 18:00-26:00 (reduce your speed if you need to)
• cool down for 4 minutes (26:00-30:00)

Looks interesting, right? It was very interesting because I took easy pace to mean an easy running pace for me. I am pretty sure it meant an easy walking pace or a deadman's jog, because for me it went something more like this:

• speed: 6.5, minutes: 0-5, incline: 0%, comments: lets get this going. I am bored!
• speed: 6.5, minutes: 5-9, incline: 1-4%, comments: um, not too bad, but I am not used to sweating so early into a run. Its only going to get harder. (Paused to turn the fan on)
• speed: 6.0, minutes: 9-10, incline: 5%, comments: Had to bring the speed down a little. Gotta conserve some energy for the 2nd round of incline
• speed: 5.5, minutes: 10-11, incline: 6%, comments: I can't hear the tv anymore because of the hum from the treadmill. Better bring the speed down a little more.
• speed: 5.0, minutes: 11-12, incline: 7-8%, comments: This is torture! The sweat is stinging my eyes, my lungs feel like they are exploding, if I reach for the remote to turn up the tv, I fear I may fall off. Cutting the time short on this one.
• speed: 4.0, minutes: 13-14, incline: 9-10%, comments: Are you freaking kidding me?!?! Death.
• speed: 4.0, minutes: 14-17, incline: 0%, comments: Now it feels like I am running downhill. Weird. But at least I can breath and feel my legs.
• speed: 4.0, minutes: 17-24, incline: 1-7%, comments: repeat as above
• speed: 5.5 - 4.5, minutes: 24-30, incline: 0%, comments: Thank the Lord, for he is good.

In all seriousness, it was a great workout, I was just a little overzealous about the speeds. You should try it! Anything above 6% at a jog is hard! I stretched a LOT that night and sat down for dinner Keith made while I was flinging sweat all over the walls of the weight room. He is an angel!

5 a day

Who doesn't need to eat healthier, get more whole grains, eliminate sugary snacks and candy, and increase their fruits and veggies? It can't hurt, thats for sure. The governments old "5 A Day" plan, is now called Fruits and Veggies Matter, and tells you how many fruits and veggies you need based on your activity level and age. Instead of saying you need a certain # of f&v's, it says you need "X" amount of cups per day, which is interesting. Today I had a kiwi for one of my snacks, which I would count as 1 fruit on the old plan, but they are so small that it was probably only a 1/3 cup or so.

Winter and Spring always make for a sluggish time, with gray skies and rain clouds always in the forecast. Local Farmer's Markets are starting up again, making the availability of healthier foods even easier. Their prices are usually better than store prices, and you know your food was grown locally. Here are some healthy eating guidelines to follow:

• Eat 3 meals with a snack between each meal. The snack thing is new for me and should give me more energy for my workouts by regulating my blood sugar better.
• Eat more smart carbs (whole grain everything, beans), healthy fats (olive oil, nuts) and lean protein (nut butters, fish).
• Eat less saturated and trans fats, white carbs (flour, pasta) and non-lean protein (processed or fatty meats).
• Eat as natural as possible. This is called 'eating clean' -If I can't pronouce it I probably shouldn't eat much of it.
• Eat fruits and/or veggies with every meal and snack. Its not as easy as you think. Fruit is full of natural sugar, which helps fight off those afternoon m&m cravings!!
• Drink at least 8 glasses of water a day.

These simple steps will make you feel healthy and full of energy. Plus, its been fun to plan my lunches, trying to get all the whole grains, f&v's in there too.

Larabar experiment

I have recently fallen in love health and fitness food blogs. Where else can you get tried and true recipes, with pictures, that are actually healthy? I don't want to buy a cookbook only to like 3 recipes, and the library never has anything healthy on hand, so to the internet I go.

One of my favorite food bloggers is also a runner, nutritionist and personal trainer. She has been making her own Larabars (photo courtesy of GloBakery) for a while and I just stumbled upon the recipe. Score! I am amazed at the small # of ingredients (dates, nuts, fruits and sometimes cocoa powder or vanilla extract) and how few calories they are. I am going to make a batch this weekend and see if my taste taster (aka Keith) likes them. At $2+ for a Larabar, it has to be cheaper to make my own and its quick because there is no baking. More to come on that!

I did finally get back to yoga class and it was a butt kicker. There were some new moves I really liked and some that kicked my butt. Who knew that you could do a one legged push-up in yoga class? It was great. I have also embarked on a new workout schedule that I really like. Its a combo of cardio and weights most days, and plain cardio others. Its good to change things up every so often, because running the same route day in and day out, becomes slightly boring.

A productive day on God's terms

I recently read an article I could totally relate to. A woman lost her keys and was running around, crazy hectic, looking everywhere for them. Her 4 year old son kept asking her to come look at the roses along their sidewalk, but she was frantically looking for her keys so they wouldn't be late to an appointment. After repeated attempts to get his mom to look at the roses, he sat pouting on the porch steps. Knowing it was too late to make the appointment, the mom sat down next to her son and told him she was ready to check out the roses. He was so excited and while they were enjoying the roses together, she noticed her keys were laying under one of the bushes. God works in mysterious ways! Isn't it time we all slowed our hectic lives long enough to smell the roses?

We planned for a rainy weekend and were so happy when it turned out 60 degrees and sunny. Keith and I decided to spend the day together outside:

• We both got runs in, mine outside, his inside. I am in love with my new shoes!
• Did some ab work on the ball.
• Keith rotated my tires and I weeded all the front beds. What a difference that makes. I love being outside! Tomorrow I am tackling the rear beds.
• I also split some hostas and relocated them. They are my favorite perennial. All of my hostas came from my Grandma Handy's house, so they hold a special place in my heart.
• We went to Home Depot to pickup the new storm door we ordered, and bought veggies for our garden. Tomatoes, zucchini, eggplant (!!yeah!!), green and red peppers.
• We planted the garden and only had to wraggle one pepper plant out of Eldon's mouth. They are now all securely caged.
• We went to church and then got ingredients for seasoned tofu veggie wraps for our dinner. YUM! They turned out really well!
• Keith is cleaning a gun and I am getting ready to put a movie in for us.

While it seems like we did a lot, it was so relaxing. No stressful schedule to keep, no big to-do list, just enjoying each others company. The roses smell good!